10 weeks training plan to improve your paddle technique

This training plan is aimed at experienced paddlers that wish to improve their paddling technique, stroke strength, power and coordination. The following sessions are utilizing different techniques and methods to increase stroke power, quality and efficiency. Keep in mind that it is very hard to build muscle and lower body strength through kayaking, so if this is your goal, a dry land strength program is required.

*This training plan is not aimed for novice paddlers.

**In General, Sea kayakers should have 5-10 SPM lower than suggested in this plan.

Week 1:

Day

Monday

Thursday

Sunday

Type of training

Fartlek

Interval

optional

Volume

45′

60′

45′

Pulse range:

130-150

140-160

130-140

SPM range:

60-90

70 SPM

55-65

Program:

45′ steady state, every 5′ 30 strokes with maximum power (90 SPM)

1. 10′ warm up

2. 200m stroke count

*8 @ 70 SPM

4’P

3. 10′ cool down

45′ technical work

Notes:

In the 30 hard strokes, do not try to achieve maximum SPM, keep it around 90 SPM and try to achieve the best technique, DPS and stroke quality possible.

Try to do each 200m with minimum strokes – without paddling below 70 SPM. Do so by increasing your stroke power and efficiency. Use correct technique and achieve optimal boat glide.